Inflammation is a process that occurs in the human body in order to protect the tissues that have received some trauma, until an infection heals or disappears, which leads to this part to swell.
Also, there are chronic inflammations that can really damage the body and are symptoms of serious diseases.
For example, fibromyalgia and arthritis are two of the conditions most related to chronic inflammation, as well as some types of cancers.
For this reason, today, health experts have shown that certain foods can successfully combat both acute and chronic inflammation, which means that in the long run multiple conditions are avoided.
Dinner Alternatives That Help Reduce Inflammation
High-calorie and high-fat diets increase low-grade inflammations, so giving up foods rich in saturated fat is necessary, as well as putting aside “empty calories”, that is, everything related to recipes prepared with wheat. And sugar, which, although they satisfy the appetite of those who consume them, do not contribute anything to their health.
Likewise, anti-aging research shows that leaving sugars and saturated fats ensures much longer a healthy life.
It is important to note that before starting any diet, you should consult with a specialist to determine whether or not it is convenient to change the way you eat, hoping for good results for the body.
Here are some suggested ways to prepare anti-inflammatory foods for dinner, with a double goal: lose weight and avoid the dreaded bloating.
Your options in salads
Most of the cultivated things help a lot to reduce inflammation.
The spinach salad with tomato is excellent, since the first ingredient is a natural anti-inflammatory and the red fruit belongs to diuretic foods.
Also, a mixture of lettuce with olive oil and pieces of fruit such as pear or apple are ideal. They can be served with Swedish bread or cassava. (320 kcal approx)
Another option is to combine arugula with pieces of chicken (grilled), avocado and grapefruit. All these foods are very positive to fight inflammation, in addition the avocado contains positive fats and the grapefruit is detoxifying. (450 kcal approx). Also, at dinner time you can opt for a fruit salad.
You can combine pear and strawberries with a tablespoon of yogurt and a little honey, which is delicious, refreshing and also low in calories, added to the fact that it helps reduce inflammation of bumps and internal organs.
Also, grapes and papaya are fruits loaded with vitamins and included in the lists of those that heal and reduce inflammation.
Soups and creams to reduce inflammation
The onion soup (without bread, of course) is recommended both to overcome infections and to overcome inflammation (23 kcal per 100 grams). It is important to use little salt as it tends to make the body retain fluids, which causes swelling.
Another option is a chicken broth adding turmeric and ginger, this contributes (36 kcal per 100 grams), both seasonings are very well accepted for their anti-inflammatory properties, and it is ideal for cold nights.
The broccoli and kale cream (105 kcal per 100 grams), is a highly nutritious, alkalizing, anti-cancer and anti-inflammatory preparation, as well as simple to prepare.
Another anti- inflammatory marvel is the Japanese miso soup that is called “the healing soup.” (84 kcal per 100 grams).
Baked or grilled fish offer a number of benefits.
Oily fish such as horse mackerel, bonito and mackerel are known to be ideal to accompany low-calorie diets and reduce inflammation both in the stomach as well as in various parts of the body.
Also fresh tuna and salmon, high in Omega-3, offer many health benefits.
- Horse mackerel: 117 kcal per 100 grams.
- Bonito: 138 kcal per 100 grams.
- Mackerel: 153 kcal per 100 grams.
- Salmon: 171 kcal per 100 grams.
Infusions against inflammation
Anise (in grains or ground) is considered one of the best foods to avoid inflammation, especially stomach inflammation, as well as to detoxify.
Other alternatives in infusions are ginger with mint. It can be taken cold or warm. It is ideal to keep in the fridge and drink whenever you want. A little lemon gives it a renewed flavor.
Similarly, rosemary and horsetail are plants that help cleanse the body and therefore reduce inflammation.
Shakes or smoothies
A good lemonade with mint, loaded with ice (49 kcal approx.), is a refreshing way to end the day and a highly recommended alternative to eliminate body inflammation, whether acute or chronic.
A pineapple smoothie (consecrated food for anti-inflammation) fills the stomach (60 kcal per 100 grams).
It is healthy and definitely eliminates bloating (if you don’t have heartburn problems). It can be mixed with a tablespoon of oatmeal (gluten-free, it is ideal), as this cereal has many properties, including detoxification.
Another way to close the night is with a “berry” smoothie, that is to say, of berries that, thanks to its delicacy in flavors and also its strength in the face of changes in the environment, has a great anti-inflammatory power. (396 kcal approx.).
When the swelling is in the belly?
It is important to visit the doctor if you frequently have symptoms of a swollen belly, since diverticulosis, constipation, stress, and stomach infections often provide this feeling that should be treated with medications, first, and then with diet.
It is essential to avoid eating foods high in fat, dairy, cereals with gluten or simply that dinner is too big or late at night.
You should try to eat dinner before 8 at night to give the body a chance to absorb nutrients and dispose of what it does not need, before going to bed. For this reason, light dinners are recommended.